Catch A Lift CrossFIT
Thursday, Jun 13
Workout of the Day
WARM UP 4 (Rounds + Reps)
3 ROUNDS

4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Push Jerk 5x3 (Load)
Push Jerk for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
AMRAP: Handstand Push-ups, Bike, & Pistol Squats (Rounds + Reps)
Complete as many rounds as possible in 14 minutes of:

-10 handstand push-ups
-20-calorie Bike
-10 alternating pistol squats
Low Back Mobility (Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Jun 14
Workout of the Day
#53 warm up (Rounds + Reps)
WARM UP

3 ROUNDS

10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Fight Gone Bad (Reps)
Three rounds of:

- Wall-ball
- Sumo deadlift high-pull, #55/#75
- Box Jump, 20" box
- Push-press, #55/75 pounds
- Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
10 MIN SOFT MOBILIZE (Other / Text)
COMPLETE VIDEO BELOW
Saturday, Jun 15
Workout of the Day
Hey Buddy (Time)
For Time
Buy-In:
- 250 meter Run

Then, 5 Rounds of:
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 8 Burpees

Cash-Out:
- 250 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.

Score is the time on the clock when the cash-out of 250 meter Run is completed.
Sunday, Jun 16
Workout of the Day
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM